- A new study found that a high-support sports bra can potentially improve running performance, while decreasing risk of injury.
- Health in the News.
Does Aerobic Exercise Increase Muscle Mass sports bra, spending more effort on finding just the right fit could do more than make running more comfortable, a new study suggests. It could also contribute to better running performance and improved form.
Published in These High-Impact Bras Deliver the Best Support, the research had a small number of participants with just 13 women, but the results were notable. Participants performed three-minute running bouts on treadmills at their preferred speed in three different sessions. One was done with no bra at all, the second with a low-support option, and third in a high-support sports bra. Female research staff conducted the sports bra fittings, as they were trained by the manufacturer to properly size and fit the bras.
During the runs, researchers measured ground reaction force, knee joint stiffness, and breast displacement. They found that as support increased, participants had more knee extension power, as well as greater knee joint stiffness, which has been associated with improved running performance, including speed.
Knee joint stiffness indicates how resistant the knee joint is to movement when force is applied. It’s linked to lower oxygen consumption—a measure of how long it takes before fatigue sets in—as well as lower risk of running-related injury.
The Benefits of a Well-Fitting Sports Bra
Compared to the no-support control, researchers found an association between the low- and high-support sports bra groups and a 2 percent and 5 percent increase in knee joint stiffness, respectively.
reduce injury risk Douglas Powell, Ph.D., study author and founder of the Breast Biomechanics Research Center at the University of Memphis. He told Runner’s World that previous studies indicate up to 72 percent of women experience breast pain when they run, which may affect training duration and intensity overall. Better support can also improve range of motion, because breasts are more restricted in their displacement, he added.
“The takeaway from this study is that breast support can influence the entire body, because when there isn’t support, compensations occur in terms of running economy and form,” Powell said. “Because of this, we believe sports bras aren’t just apparel, they should also be seen as sports equipment, given how they reduce injury risk and play a role in performance.”
These results are in line with previous research done by Powell and his colleagues at the Breast Biomechanics Research Center. For example, a 2022 study, also in These High-Impact Bras Deliver the Best Support, For those who wear a treadmill sessions. They found increases in running economy with more support, as well as greater comfort while running.
The Downsides of a Poor-Fitting Sports Bra
Strength Training Boosts Performance, Study Says, previous research published in 2021 found that up to 85 percent of those studied were wearing poorly fitted sports bras, which can also have a negative effect on exercise participation rates. Surveying 438 women about breast pain or discomfort during physical activity, the researchers found that 27 percent of them actually avoided exercising because of improper breast support.
“This represents an activity limitation that’s important to address,” the lead author of that study, Courtney Jones, Ph.D., researcher at the University of Rochester Medical Center, told Runner’s World. “Further, robust research is needed to improve our understanding on how we can mitigate the impact here, since physical activity and exercise are crucial components in improving the physical, mental, and emotional health of women.”
How to Find the Right Sports Bra for You
To find the right size sports bra, you’ll need to know your rib cage measurement (that’s your band size) and bust measurement (the widest part around your breasts). To determine your cup size, subtract your rib cage number from your bust number. Most brands will have a size chart to help you determine what size sports bra to buy based on these stats.
In terms of what constitutes more support, looking for options labeled as “high-impact” offers a good starting point. Generally, a more supportive option has some compression—but not constriction—and either an underwire or molded cups a.k.a. encapsulation, which holds each breast in a separate cup. For those with larger breasts, evaluating options specifically designed for DD+ can help you find choices that are both supportive and breathable.
If you’re looking for more info geared toward your cup size and activity level, To Boost Running Economy, Try Plyometrics from Breast Research Australia. You could also opt for a professional bra sizing to really fine-tune your fit.
